A project sponsored by McMinnville Park and Recreation’s ACHIEVE Initiative and the Diabetes Center at River Park Hospital aims to make a healthier you in 28 days by offering daily recommendations and free events.
The month-long event started March 1 and includes a free seminar entitled “Understanding and Coping with Stress” on Thursday, March 7 at River Park Hospital’s cafeteria at 5:30 p.m. The guest speaker will be Dr. Rene Aguirre, who will discuss the effects that stress has on health and ways to deal with stress. Space is limited so RSVP at 815-4554.
Other free events this month include:
• March 12 — Family fun night at McMinnville Civic Center from 4-7 p.m.
• March 19 — Diabetes prevention presented by Tonya Swoape at Warren County Administrative Offices at 11:30 a.m.
• March 19 — Grocery store tours at Kroger at 9 a.m. and Save-A-Lot at 2 p.m. Take a guided tour and learn about better food options. Space is limited. RSVP at 815-4554.
• March 21 — Meal planning and cooking presented by Brandy Cox at 6 p.m. at River Park Hospital’s cafeteria. RSVP at 815-4554.
• March 26 — Free Risk Assessment National Diabetes Sound the Alert Day. Take the pledge and assess your risk at www.StopDiabetes.com or by calling 1-800-DIABETES.
• March 28 — A walk in historic downtown McMinnville begins at 4:30 p.m. Meet at The Lot on Court Square. Go for a walk and enter for a chance to win prizes.
Also, calendars featuring daily health-related recommendations are available at McMinnville Civic Center, River Park Hospital or by visiting www.RiverParkHospital.com to view the calendar online.
Daily recommendations include:
• Use a smaller plate to reduce portion sizes.
• Choose a healthy snack today such as natural almonds.
• Drink at least 16 ounces of water today.
• Walk at least 20 minutes today.
• Eat at least one serving of fruit and two servings of non-fried vegetables today.
• Taste before you shake. Instead of salt, try alternative seasonings to boost flavor.
• Make peace with the scales. Weigh yourself today and then once a month on a regular basis.
• Go for a brisk walk outside if possible. Try to walk for at least 15 minutes.
• Perform knee lifts today (sit or stand). Try for at least two sets of 10.
• Avoid fried foods today. Instead, try baked, broiled or steamed.
• Rest is important. Plan to get at least eight hours of sleep tonight.
• Perform two sets of 12 arm circles. Do more if you feel like it.
• Turn off the TV and get moving. Go for a walk with family or play.
• Check your plate today to see how your usual serving sizes compare to recommended serving sizes.
March is National Nutrition Month. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.